Sample Keto Meal Plan
- Breakfast: 4 eggs, 1/2 avocado, 1 to 2 Tbsp olive oil
- Lunch: 4 oz baked salmon with 1 Tbsp olive oil, 1/2 bunch asparagus with 1 to 2 Tbsp butter
- Dinner: Rib-eye steak, 2 cups spinach with coconut oil, 2 oz macadamia nuts
Most men consume nearly half of their calories from carbs, according to the Centers for Disease Control and Prevention. And thats not a bad thing its actually within the range of what the Dietary Guidelines for Americans recommend for optimal health. So, it goes without saying that cutting your intake to less than 10 percent will be a challenge, and may pose some risks.
Meat Eggs Nuts And Seeds
Always choose the highest quality meat you can afford, selecting grass-fed and organic beef whenever possible, wild-caught fish, and pasture-raised poultry, pork, and eggs.
Nuts and seeds are also fine and best eaten raw.
- Beef: steak, veal, roast, ground beef, and stews
- Poultry: chicken breasts, quail, duck, turkey and wild game
- Pork: pork loin, tenderloin, chops, ham, and sugar-free bacon
- Fish: mackerel, tuna, salmon, trout, halibut, cod, catfish, and mahi-mahi
- Bone broth: beef bone broth and chicken bone broth
- Shellfish: oysters, clams, crab, mussels, and lobster
- Organ meats: heart, liver, tongue, kidney, and offal
- Eggs: deviled, fried, scrambled, and boiled
- Nuts and seeds: macadamia nuts, almonds, and nut butter
How To Start Keto A Keto Diet
PUBLISHED · MODIFIED December 27, 2021 · BY · 579 words. · About 3 minutes to read this article.· This post may contain affiliate links · As an Amazon Associate, I earn from qualifying purchases·
Easy guide for how to start a keto diet or how to start a low carb diet. Includes basics of the keto diet plan, low carb food lists, delicious keto & low carb recipes, and lots of free resources for a ketogenic diet.
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How To Calculate Your Macros For A Keto Diet
This article will explain macros for a keto diet. Ive also included a calculator for you to determine the right proportions of macros as you determine how to get into, and stay in ketosis. Learning to calculate macros is critical to ensuring that you can get into ketosis and stay in ketosis.
Super convenient guide of the Best Low Carb Fruits, Vegetables and Nuts for a Keto Diet!
Want some protein shakes youll actually ENJOY drinking? Ive made a list of all the Best Low Carb Protein Shakes just for you. These are all perfect for Keto and low-carb diets and are SO good!
There are so many myths and half-truths surrounding the keto diet so I would like to debunk and discuss the most popular ones.
Keto Diet Side Effects
Because a low carb diet reduces the amount of water you store, this can flush out electrolytes and make you feel sick this is called the keto flu. These side effects of keto are temporary while you are adjusting to a ketogenic diet, but unpleasant. They can include headache, dizziness, fatigue, restlessness, brain fog, lack of motivation, nausea, insomnia, impaired coordination, sensitivity to heat, sugar cravings, muscle soreness or weakness, and stomach issues.
Fortunately, you can avoid or eliminate these side effects by salting your food liberally, drinking broth , and eating pickled vegetables. These keto diet basics are just as important as restricting carbs. Some people also choose to take supplements for electrolytes, but its best to first consult a doctor.
Check the complete guide to keto flu symptoms and remedies here so that you can avoid it!
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Keto Diet For Beginners: A Guide For How To Start Keto
Starting any diet is tough, and starting a ketogenic diet is often even harder. In fact, Im often asked if theres a keto diet for beginners.
Youve got to give up your toast and cereal at breakfast, your sandwiches at lunch, and your pizza for dinner. Ohand no yummy desserts!
But starting keto doesnt have to be painful!
Im pointing out that starting a ketogenic diet isnt a walk in the park .
In this article, Ill show you the absolute best way for a beginner to start a ketogenic diet. And then, Ill show you 2 other methods that you might find easier, depending on your particular personality.
Check out Dr. Zyrowskis video to get started then read on to find out which way works best for you:
What Foods Should Be Avoided
The following foods and food categories should be substantially reduced or preferably avoided entirely on a clean keto diet as they will stall weight-loss by kicking you out of ketosis and have very little nutritional value. These include:
- Processed meat and produce, not raised or grown in a sustainable manner and ultimately detrimental to the environment long-term.
- Fast-foods .
- Any foods containing additives and artificial preservatives.
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Top 10 Easy Keto Meals
Our top keto recipes are full of healthy ingredients that are easy to find at your local supermarket. Some can be prepped in advance while others can be made in minutes.
What do they all have in common? Top reviews from our users, easy to make, incredible flavors, satiating protein, healthy fats, and low in carbs. Enjoy!
If you havent made this classic keto pizza, what are you waiting for? The whole family will love it, especially if you let them choose their own toppings.
What Is The Ketogenic Diet
A ketogenic diet involves reducing the amount of carbohydrates you eat and replacing them with fat. This carb reduction puts your body into a metabolic state called ketosis. Your blood sugar levels get lower and your liver turns fat into something called ketones.
During this process, you become very efficient at converting fuel into energy, shifting the bodyâs metabolism away from carbs and towards burning fat and ketones.
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How To Start A Keto Diet Successfully So You Can Lose Weight
You want to lose weight. You want to transform your body. Youve heard that the keto diet has potential to do these things but you dont know where to start.
This post is to help you get started on keto. While it isnt the end all, be all guide to keto it does cover some things that you might not think about when trying to change your current lifestyle.
And thats what this is all about: changing your lifestyle.
Specifically, with a keto diet, things are going to be different right off the bat. Change is coming and you need to make sure youre fully prepared for it.
How Do I Get Started On Keto
A tasty Keto recipe can be including lots of useful ingredients and fruits depending upon the tastes and preferences to consume the unique taste. Strawberries and blueberries are your best which are full of vitamin C with a wonderful tartness to your smoothie. A great healthy breakfast recipe can have lots of items and it depends upon the tastes and the preferences of the people to which they prefer and to which they like to consume. The keto diet plan is one of the best and ideal recipes with a low carbohydrate diet to take the necessary carbohydrate on daily basis. Choosing the right ingredients contains lots of items and ingredients for you with a number of choices. You need a perfect texture and flavor to choose from a massive range of ideas and to place online order to find the best and the perfect choices.
Keto food recipe with Nut Butter, Coconut Milk, Kale, Berries, Flax milk, Cashew milk, can be the best choice for interested people to find the best and the perfect taste to make it unique and most delicious. a Keto Smoothie is a good choice to use optional ingredients and to place online order to get it from a versatile feature plan and to make it unique as compared with other options. A berry keto smoothie is absolutely delicious and like by most people to use it as a perfect diet plan. Heavy whipping cream, coconut oil, coconut cream, can be useful to take it as a perfect diet food plan.
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How Long Does It Take To Lose Weight On Keto Without Exercise
If you understand the benefits of exercise on Keto above but are not able to, dont fear.
You can still lose weight on Keto, but it will be slower without a doubt.
Most people start losing weight on Keto within the first week, although initially this is often water weight and inflammation from eating high carb diets previously.
As you get more weeks into Keto, it will slow down as your body starts burning fat exactly what you want it do.
Adding exercise is a great way to break a stall on Keto as well. If youve been stalled for a few weeks, my article Why Keto Has Stopped Working for you will help.
Once your body is using fat for fuel, exercising only means burning more fat each day.
If you are not exercising on Keto, one thing I would recommend is to take a break from weighing yourself.
You will likely lose weight without even noticing it if your focus is more on the quality of food you eat versus how much or little food.
Not being caught up in what the scales say can be really liberating. Measure your success with a tape measure, your favourite jeans or your energy levels.
Keep a short journal of how you are feeling each day, how you slept and waht you ate to help identify patterns.
You cant exercise your way out of a bad diet, but complementing Keto with exercise is a great way to speed things up.
Alternative Method #: The Soft Approach
Start by just cutting out the bread, pasta, desserts from your diet. Add in some healthier carbs like sweet potatoes and white potatoes . Start by eating under 80 grams of net carbohydrates per day. After a few weeks of that, go lower and lower in net carb intake.
Who this approach is right for:
If you currently eat a very high carbohydrate diet , then you might want to go for this option.
This is what 200 grams of net carbohydrates per day look like with processed food
- Breakfast: 1 bagel = 44 grams net carbohydrates
- Lunch: 1 6 Subway sandwich + 1 chocolate chip cookie = approx. 70 grams net carbohydrates
- Afternoon snack: 1 small milk chocolate bar = 15 grams net carbohydrates
- Dinner: 1 cup of pasta and 2 scoops of ice cream = 65 grams net carbohydrates
And if we add in a can of coke, another cookie, and a slightly bigger serving of pasta, then youll find yourself eating a 300 grams of net carbohydrates per day diet.
If thats where you are at right now, then cutting down to 20 grams of carbs per day is going to be really painful. Instead, try to get rid of the processed foods from your diet first. Start by getting your carbohydrates from fruits and vegetables instead of processed foods .
4 Tips For The Soft Approach:
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Figure Out How Im Going To Drink So Much Water
Keto only works if you drink enough water. Many people cant enter ketosis because they arent consuming enough water.
How much is enough water?
You need to be drinking between 0.5 ounces to 1 ounce of water per pound of body weight. Thats probably way more water than youre used to drinking so you need to come up with a strategy to ensure you get the water that you need.
I like to carry around an awesome water cup up almost everywhere I go. If I dont take it inside, I have it sitting in the car waiting.
You want to get a cup where you know how much water it holds. Then keep track of how many of those cups you drink in a day.
Initially, youll be using the bathroom a lot but over time your body will get used to the large amounts of water you are consuming and the bathroom breaks become much less frequent.
Switch Up Your View Of Protein This Is A Moderate
One of the most common misconceptions about the keto diet is that you can eat as much protein as youd like. But this is not a diet where you watch carbs only you also have to keep your protein intake moderate, says Ginger Hultin, a Seattle-based registered dietitian, a spokesperson for the Academy of Nutrition, and the owner of ChampagneNutrition. Protein can be converted into glucose, and therefore overeating protein can take your body out of ketosis. Think of your ratios as a small portion of meat topped with a generous amount of fat, rather than the other way around.
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Learn How To Meal Plan
Now that youve researched the different foods that you can eat it is time to plan out your meals.
Before Keto, sometimes I would have a plan for dinner, but breakfast and lunch were a complete crapshoot.
This didnt work very well for me when I did a test run of keto because when I was hungry and unprepared I simply ate whatever was available.
When you do meal plans, though, you understand not only what you are going to eat, but when you are going to eat.
This completely changes your mindset around eating.
Instead of stressing about what youre going to have for lunch you already know.
Before Keto, I had no idea how much mental energy I would waste trying to figure out what to eat. It was crazy.
So how do you meal plan?
Well, on Keto it comes down to understanding your macros. The traditional ratio of macros is 75% fats, 20% protein, and 5% carbs.
With those ratios in mind, you can use a macro calculator to figure out how many grams of each you need each day and from there you can check out the different keto recipes and plan accordingly.
Once I had my meals all set I was almost ready.
Next was making sure I was prepared for the oncoming keto flu.
Potential Clash With Certain Medications
Certain medications may need adjusting as you begin to lower your dietary carbohydrates and certain aspects of your health begin to improve. Your need for certain medications may have to be adjusted and titrated to the new healthier you.
Many people report amazing health improvements with their blood glucose control, reduced pain and reduced blood pressure within just a few days and weeks.
Some medications are also affected by certain food groups. For example, some medications are affected by a large intake of leafy greens, grapefruit, foods that contain Vitamin K and high potassium foods. So if you are suddenly eating different foods, always check with your regular health professional.
As with any dietary change, it is recommended that you always consult your medical physician beforehand and throughout the diet, especially if you have pre-existing health conditions that need to be monitored alongside the diet.
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Tips For How To Start A Keto Diet
Are you looking to get started with a Ketogenic Diet? Theres lots of great information out there. Here are just a few quick tips to keep top of mind.
For many, its a dramatic change to jump into a high-fat, low-carb lifestyle. Many of us with busy lifestyles have become dependent on diets high in carbohydrates and processed foods. So, its an adjustment not just for your eating habits and shopping behavior, but your body will go through some changes too in order to get in to a state of Ketosis.
1.)Ease Into It
Many find it helpful to ease in to the Keto diet. When you shock your system from relying on carbs to start burning in a different way, you may experience whats call the Keto flu. To ease those symptoms, gradually progress to your new lifestyle.
Try a regular low-carb diet for the first few weeks by just taking things like bread, cereal, oats out of your meals. This may teach your body to burn more fat before you completely eliminate carbs.
Protein, veggie + fat: Your new easy meal formula is: Pick your protein, pick a low-carb veggie and add fat.
Dont worry about calories to start. Dont overeat of course, but dont restrict your calories. You may find youre naturally starting to eat less as you eat foods that are more satisfying.
2.)Drink Lots of Water
3.)Have Healthy Snacks on Hand
4.)Plan Your Meals
5.)Use an App
Be sure to check with your physician before starting any new diet or exercise routine.
Does Exercise Speed Up Weight Loss On Keto
Once your body is using fat for fuel by being in Ketosis, exercising means burning more fat each day.
Calories still matter.
The calories in, calories out method has been debunked in recent years, meaning the quality of your calories matter as well.
What this means is if you burn 2000 calories a day, you cant eat 5000 calories a day even if it is Keto and expect the health benefits and weight loss.
We need to balance carbs AND calories on Keto.
Exercise does burn calories, but usually much less than you think.
For example, you typically burn about 100 150 calories an hour walking at a fast pace.
This means if you walk for 30 minutes every day, you will have burned 700 1050 calories or about the same as a large dinner on Keto.
So you can see over a week, the exercise will add up but if you are regularly eating excess calories it can be hard to combat that with exercise.
The best approach is to eat at a calorie deficit of 5% 15%, and add exercise for overall health benefits and energy.
Using exercise as punishment or to undo a meal you feel guilty about only leads to shame and over eating again in future plus you may learn to detest exercise if it is punishment.
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